C2 – CrossFit
Warm-up
(No Measure)
2 Laps Jogging
2 Laps Lateral Shuffle
20m Frankensteins w/ Toe Touch
20m Walking Quad Stretch
20m Bear Crawl
20m Spider Man Lunges
+
10 Pause Squats w. Hip Circle
10 Lateral Lunges w. Hip Circle
10 Squat Jumps
10 Push Ups
x 2
Weightlifting
Dumbbell External Rotations (12-15 (per arm); rest :30)
Powell Raises (12-15 (per arm); rest :90 x 2)
Gymnastics
Ring Dips (6-9 @ 1030; rest :90 x 3)
Scaled:
8-12 Lying DB Tricep Ext. x 3
+
3-5 Close Grip Push ups x 3
WOD (Workout of the Day)
Metcon (2 Rounds for reps)
5:00 AMRAP @ 80%
9 Box Jumps (24/20)
9 KB Thrusters (1.5/1)
9 Ring Dips or Box Dips
Rest 5:00
5:00 AMRAP @ 80%
15 Wall Balls (20/14)
15 Burpees
Metcon (No Measure)
SufferFest Athletes
Warm Up with Class
Then…..
10:00 Aerobic Pace on AD or Rower
+
5:00 BB Practice for Complex
+
5:00 DU Practice
+
20:00 Lax Ball or Barbell Mobility
(Target hips/calves/and shoulders)
Mobility
:60 Banded Spider Man (per leg)
or
:60 Hip Smash w/ Lax Ball (per leg)